Training Tips

Take your fitness routine up a notch with our collection of training tips. Whether you’re a beginner looking to get started or an advanced rider trying to reach a goal, we’ve got you covered.

Safety

Keep It Safe[Adobe PDF] A guide to safety in the Spinning program—why certain movements are contraindicated and others are not. Beat the Heat[Adobe PDF] How to avoid sun-related illnesses and avoid overtraining in the summertime heat.

Spinning Program Fundamentals

Bike Setup[Adobe PDF] A step-by-step guide to proper Spinner® bike setup and safety. Hand Positions and Core Movements[Adobe PDF] A description of the three core hand positions and five movements in the Spinning program. Spinning and Heart Rate Monitors[Adobe PDF] An overview of heart rate training in the context of the Spinning program. Target Heart Rate[Adobe PDF] How to find your target heart rate through heart rate monitoring and other techniques. Aerobic Base Building[Adobe PDF] An overview of the importance of aerobic base building in the context of the Spinning® program. Sprinting[Adobe PDF] An advanced Spinning program movement - sprinting. Cadence Ranges[Adobe PDF] An overview of the recommended cadence ranges for simulating different types of terrain in the Spinning program. Cadence and Resistance with the Spinning Computer[Adobe PDF] How the Spinning Computer can help you ride within the right parameters to reach your goals, whether you ride to lose weight, tone up or train for a race. Goal Setting[Adobe PDF] An organized approach to setting goals and achieving success. High Intensity Training[Adobe PDF] How to exercise effectively at the upper end or beyond your aerobic training zones. Mental Training[Adobe PDF] Master relaxation, focus and awareness, and flow in your Spinning workouts. Music in Your Spinning Class[Adobe PDF] Use music to motivate, inspire, and power-up your Spinning classes. Hill Climbing in Spinning Classes[Adobe PDF] Simulating hills helps to develop cardiovascular strength and muscular power while overcoming resistance.

Energy Zones

Endurance Energy Zone™[Adobe PDF] One of the five Spinning program Energy Zones, Endurance is designed to help students build a strong aerobic base. Interval Energy Zone™[Adobe PDF] One of the five Spinning program Energy Zones, Interval focuses on anaerobic training. Race Day Energy Zone™[Adobe PDF] One of the five Spinning program Energy Zones, Race Day simulates an intense "race" environment, allowing students to monitor training and gauge improvements in fitness. Recovery Energy Zone™[Adobe PDF] One of the five Spinning program Energy Zones, Recovery allows students to experience "active" recovery in the context of a periodization schedule. Strength Energy Zone™[Adobe PDF] One of the five Spinning program Energy Zones, Strength uses low cadence and high resistance (climbing) to build muscular strength and endurance.

Fuel

Hydration 101[Adobe PDF] A guide to staying properly hydrated for health and fitness. Nutrition[Adobe PDF] General nutrition suggestions for improved overall health and fitness. Energy Shortages[Adobe PDF] A handout that explores some of the factors (diet, hydration, overtraining, poor sleep) that can lead to low energy.

Cross-Training and Stretching

Cross Training[Adobe PDF] How to use cross training to bust through fitness plateaus, boredom, overtraining and more. Pilates for the Spinning Program[Adobe PDF] Highlights several Pilates movements to help cycling-enthusiasts increase flexibility and strength. Spinning® and Core Training[Adobe PDF] A new class format, SPIN® Core combines core training with Spinning program classes for a balanced strength and cardio routine. Stretching[Adobe PDF] The importance of incorporating stretching into a Spinning program training schedule. Hip Openers for Cyclists[Adobe PDF] Instructions for several yoga poses that may help cyclists increase flexibility, particularly in the hip area. Yoga SPIN[Adobe PDF] Blend two of today's most popular fitness activities, Yoga and Spinning, into one fluid and beneficial workout.